The Health Benefits of Different Fruits 2

Oranges

Oranges! They’re delicious, juicy and packed full of vitamins (A/B/C) & nutrients (Magnesium, Phosphorous, Potassium, Calcium & more) as well as antioxidants & anti-inflammatory nutrients. You’ll be amazed to know that drinking a glass of its juice is more effective than taking a vitamin C supplement!

Here are 10 reasons why this miracle citrus fruit is so good for you:

1. Boost your immune system

Like most citrus fruits, the Orange is packed full of vitamin C, which is much needed to keep your immune system running efficiently and boost the production of white blood cells, plus vitamin A, copper and folate – all essential for the immune system.

2. Lower your cholesterol

Research shows that the flavanones in orange juice lower bad cholesterol (LDL) and improve the good-to-bad cholesterol ratio. Oranges also contain Pectin, a soluble fiber that locks up bad cholesterol and expels it from the body.

3. Fight aging

Rich in antioxidants, oranges have a reputation as anti-aging fruit, as well as the fact that they contain beta-carotene which helps in repairing skin-damage.

4. Keep your eyes healthy

Beta-carotene also is turned into vitamin A by the body and vitamin A is known to be vital to the function of our eyes. Along with it, the Orange contains carotenoids that help prevent chronic eye diseases.

5. Rejuvenate your skin

The antioxidant properties of vitamin C helps fight sun-damage as well as environmental pollutants that can damage the skin. It also is a key ingredient in the production of collagen, which helps keep the skin tight and elastic. The citric acid in the peel lightens and brightens the skin and also opens up clogged pores, so making a face mask from it is a good idea.

6. Cancer Prevention

We mentioned antioxidants already, but did you know they also help fight free radicals which are a leading cause of cancer? Not only that, but research shows that regularly giving orange-juice to children in the first 2 years of their life will reduce the possibility of developing Leukemia.

7. Helps you lose weight

Need a helping hand in losing weight? Eat more oranges. Rich in fiber – oranges keep you feeling full for longer, and thanks to the vitamin C the body can burn fat faster!

8. Healthier heart

Being rich in antioxidants, folate and potassium, oranges are great for heart health. The antioxidants, particularly vitamin C, present in oranges protect the arteries from free radicals and prevent the oxidation of cholesterol. Also, oranges have phytochemicals that prevent platelets from sticking together and strengthen blood vessels that carry oxygen and nutrients to the body’s cells. Folate, or vitamin B9, processes the amino acid homocysteine in the body.

High levels of homocysteine may cause a heart attack, irrespective of a person’s cholesterol levels. Potassium is another crucial nutrient for heart health as it plays a key role in heart functions and muscle contractions. Plus, research has found that the flavanone hesperidin present in the fruit and its juice contributes to vascular protective effects.

9. Helps prevent arthritis

According to a study published in the American Journal of Clinical Nutrition, drinking one glass of freshly squeezed orange juice daily can assist in reducing the risk of developing rheumatoid arthritis. Vitamin C, Phytonutrients Zeaxanthin and Beta-Cryptoxanthin protect against oxidative damage that can result in inflammation.

10. Prevents you from getting Kidney stones

Finally, vitamin C also helps increase the amount of citrate in your urine, which in turn reduces your likeliness of getting Calcium Oxalate kidney stones by reducing the crystallization of Uric Acid & Calcium Oxalate.

Don’t overdo it though, oranges are rich in sugar and acids, and can lead to tooth-decay and might upset your stomach if consumed in large quantities.

Tangerines

Edited By: Simone Nachos

Tangerines are smaller, sweeter, and lighter versions of oranges. They’re also usually easier to peel than pretty much any other citrus fruit and give off a distinct aroma. Not only do they taste and smell great – they’re also bursting with nutrients and can help with maintaining good heart, muscle, hair, skin and digestive system health.

  1. They’re good for the skin

What we look out for most as we age are changes to our faces. Of course, the more we take care of our facial skin, the more youthful we look. Try making yourself an all-natural face mask using one tablespoon plain yogurt, one teaspoon honey, and the juice from three or four tangerine segments. Apply it to your face, leave it on for 10-15 minutes, then rinse it off and apply your usual moisturizer. This will rid your skin of excess oil and bacteria, leaving your face looking radiant.

2. They can improve your smile

Vitamin C is one of the vitamins that contribute to the health of our gums. If you frequently get puffy, red gums that bleed when you brush your teeth, you are probably in need of a boost of this vitamin, and tangerines are a great source of it. So, unless you want to suffer from gingivitis in the future, eat tangerines regularly to keep your smile in check.

3. They strengthen your bones

Another thing that tangerines can improve is bone health. According to a study carried out at Tufts University, men who consumed plenty of vitamin C and potassium, both found in tangerines, saw improvements in their bone density and in reduced bone fracture frequencies. So, to keep your bones from going brittle, you should stock up on some tangerines.

4. They slow down the aging process

Tangerines consist of antioxidants, which are known to offer a wealth of benefits to your skin. One of the wonderful things they can do is help you maintain a youthful glow. This means that eating tangerines regularly can slow down the aging process, enabling your skin to look its very best for longer.

5. They enable you to absorb iron more efficiently

Certain food combinations can be especially good for your health, and this is just as true for tangerines. When a tangerine’s vitamin C teams up with the dietary iron from another food, such as spinach, it enables your body to absorb the iron much more easily. Iron is essential for our health, and a lack of it may result in fatigue, shortness of breath, dark circles under the eyes and pallor.

6. They promote hair health

In addition to making your hair shiny, tangerines can contribute to stabilizing hair growth, reducing hair loss in the process. They can delay your hair from going gray. A recent study found that “bad hair days” can have an undesirable effect on our self-esteem, which can lead to social insecurities and declines in self-worth. Eating tangerines or applying their juice to your hair and scalp will make them both look and feel better.

7. They boost your mood

Did you know that the smell of citrus has some surprising psychological effects? Smelling a tangerine can improve your mood significantly, according to Barbara Thomley, the lead coordinator for the Complementary and Integrative Medicine Program at Mayo Clinic. Smelling one reduces stress and anxiety levels, leaving you feeling more relaxed. So the next time you’re feeling low, you may find sniffing a tangerine to be an instant mood-booster.

8. They improve your immune system

With their nutritional value, tangerines won’t just shield you from certain illnesses, but help you to fight them off as well. Your battle against the common cold, for example, can easily be reinforced with the help of the vitamin C present in this fruit. Perhaps you could also consider pairing it up with a cup of mint tea to enhance its effectiveness. Check out this insightful article about the health benefits of bananas.

9. They support the digestive system

Tangerines are rich in vitamin A, a digestive system essential. A substantial intake of this vitamin may have positive effects on nutrient absorption and hydration in your digestive tract. Besides, tangerines contain three to four ounces of water, which is also great for digestion.

10. They’re good for your muscles

If you’re looking to build some muscle, you will need to stock up on some useful foods. Although bananas are more well-known for being rich in potassium, tangerines also possess a significant amount of it (115+ mg), making this tiny fruit incredibly beneficial for muscle growth and recovery.

11. They help prevent diabetes

The fruit also contains the flavonoid called nobiletin, which is great for preventing the onset of type 2 diabetes. Evidence has shown that tangerines act as natural agents, which lessen the buildup of fat (especially in the liver) by preventing it being stored and helping the body burn it off.

12. They protect your heart

In addition to preventing the onset of diabetes, the aforementioned nobiletin also helps prevent atherosclerosis, which is the hardening of arteries and blood vessels due to plaque buildup from high cholesterol. It is the leading cause of a number of serious heart conditions, such as heart attacks and strokes. With regards to the risk of blood clot-related strokes, a Nurses’ Health Study found that this decreased by 19% in women who had a consistent intake of citrus fruits such as tangerines.

13. They give a boost to your red blood cells

Because tangerines contain nearly 20 mg of folate, which is the naturally-occurring version of folic acid, they are considered beneficial for your blood. This vitamin promotes DNA cell repair, as well as cell and tissue growth. Note that one tangerine isn’t enough to cover your recommended daily folate intake, but it sure is an inviting way to boost it.

14. They help you control your weight

Apart from being a filling fruit due to its plentiful water content, a tangerine contains certain fibers that can keep you satiated for longer. This makes it a fantastic between-meal healthy snack. What’s more, tangerines boost the production of cortisol, a stress hormone that affects the body’s way of storing fat, enabling you to keep your body slim.

15. They help battle cancer and other serious diseases

Certain compounds found in tangerines, namely tangeretin and limonoids, are thought of possessing disease-fighting properties, especially against leukemia and breast cancers. According to some Korean studies, there appears to be a link between the intake of tangerines and the reduced risk of these diseases, however, this remains unproven. Nevertheless, we’re sure you’ll feel much healthier if you eat lots of this potent citrus fruit!

Lemons

Lemons are some of the most common citrus fruits in the world, and most of us use them almost every single day. But how much do we really know about lemons? After reading these 15 facts and uses, you will definitely try to eat more lemons and use them in more creative ways. If you are the kind of person who never liked lemons, despite their strong taste, high vitamin C content, antioxidants, B-vitamins, calcium and more, this just might be the thing to change your mind!

1. Restore the pH levels in your body

The stress of modern life, junk food, pollution, lack of exercise, and other toxins we accumulate can throw our body off balance. Although lemons are very acidic, their nutrient content is alkaline-forming and thus, helps make our body more resistant to a number of health problems. A cup of warm water with some lemon squeezed in will help you start your day in a healthy way.

2. Help your digestion process

Lemons are powerfully antibacterial and as such they destroy bad bacteria in your body and allow good bacteria to flourish. The good bacteria help with problems such as indigestion and constipation. A glass of water mixed with the juice of one lemon, or any other means of combining lemons with a large meal, will help stimulate peristalsis and the production of stomach acids that will aid the digestion process.

3. A helpful dietary aid

When you’re on a diet, a lemon can be your best friend for a number of reasons. First, it contains pectin, a fiber that can help you feel fuller and eat less. Thanks to this, a glass of lemon tea before a meal can help prevent overeating. Second, lemon juice happens to be a natural diuretic. This means it helps the body get rid of excess water it doesn’t need through increased urination, this will make you feel less heavy and puffy.

4. Natural parasite killer

Parasites and intestinal worms are very hard to get rid of, but there is a key element to getting rid of them that lemons contain. Parasites love acidic environments and drinking lemon juice or eating lemons will make your digestive system a more balanced environment, one that is hostile to parasites.

5. Natural mouth wash

If you have bad breath or canker sores, a lemon might be an easy, cheap and simple way to deal with them. Apply fresh lemon juice to the area or gargle just like any other oral care aid. If you have bleeding gums, you can massage freshly squeezed lemon juice to the problematic area and deal with the bacteria causing all the pain directly.

6. Relax and increase concentration

The gentle scent of a lemon has been scientifically proven to have a calming effect. The lemon’s essential oil has the ability to increase your level of concentration and alertness while working or studying, just by enjoying the fresh scent it emits.

7. Exfoliate and renew your skin

The vitamin C in lemons has a beneficial effect on your skin as well as your body. Many skin care products are high in vitamin C because it stimulates cell renewal by gently exfoliating your skin. By using a slice of lemon as a facial scrub, you will remove stubborn dirt and dead skin from your face and reveal the fresh, clean and healthy layer underneath.

8. Take better care of your liver

Herbalists and naturopaths claim that the sourness of lemons signals the body to activate the liver and kidneys, and that the antioxidants in the lemon help enhance kidney and liver function. This enables them to better detoxify themselves and the rest of the body. As previously mentioned, lemons are also a mild diuretic, so they encourage your body to release stored, unused water along with the accumulated waste products flushed out by your liver.

9. Lower your blood pressure

The pectin in lemons can help lower cholesterol that causes high blood pressure. Flavonoids, as well as vitamin P, also serve to strengthen the blood vessels themselves and lower the risk of them being damaged by high blood pressure.

10. Keep a dandruff-free head

A simple way to treat dandruff by yourselves is to make a hair mask using lemon juice and other natural ingredients like coconut oil. Use this mask to moisturize your dry scalp, but don’t use it for too long or too often as lemon juice can also lighten your hair color.

11. Take better care of your feet

The solution for rough and scaly feet might be right inside your kitchen. The citric acid along with the vitamin C in lemons can take off dead skin, enhance skin renewal, and brighten dark skin areas. Simply soak your feet in some hot water mixed with the juice of 2-3 lemons, 2 tablespoons of olive oil and ¼ cup of milk for about 20 minutes. Your feet will not only be softer than ever but will also smell much better!

12. A home-made cure for fever and chills

Lemon tea and lemon juice have long been used as home-made remedies to help lower fever. A cup of lemon tea with honey every few hours should help subside any chill or fever you might have. Of course, if the fever persists – go see a doctor.

13. Get healthy glowing skin

Lemons aren’t just used to repair damaged skin, the high levels of vitamin C found in lemons are used by your body to make collagen and elastin. Both are tissues responsible for giving your skin a glowing and youthful appearance. Simply start eating more lemons, or apply lemon juice to your skin, and after a short while you will see the effect.

14. Pain relief

The oils found in lemons create an aroma that relaxes blood vessels and reduces inflammation, both key factors in pain relief. If you suffer from sore joints or other inflammatory diseases, drink a glass of lemon water every day to help ease your symptoms. Lemon extract can even help alleviate pain caused by sunburn if applied to the skin with water and gently rubbed on the painful area.

15. A treatment for varicose veins

Lemons have the ability to strengthen blood vessels, and so can be used to reduce the appearance of varicose veins, making your legs look younger and healthier. Add a few drops of lemon essential oil to a moisturizing oil of your choice (like jojoba or avocado oil) and rub the mixture onto the affected area. Doing so on a regular basis will slowly make the veins disappear from the top of your skin.

Grapefruits

Grapefruit is a tropical citrus fruit that is well known for its sweet and somewhat sour taste. This fruit is rich in nutrients, fiber, and antioxidants, making it one of the healthiest citrus fruits that you can consume.

1. Helps Treat Influenza

Grapefruit is a good remedy for influenza as it helps to minimize the acidity in the body. The bitterness of grapefruits comes from an essence known as naringin, which is also a very powerful antioxidant. Due to the presence of this compound, grapefruits have antiviral, antibacterial, antifungal, anti-inflammatory, and anti-cancer properties, making them excellent line of defense for the immune system, protecting against influenza and other serious conditions.

2. Can Help Treat Malaria

Grapefruits contain quinine which can help in the treatment of malaria, as well as arthritis, lupus, and nocturnal leg cramps. Quinine can be easily extracted from the fruit by boiling a quarter of a grapefruit, and straining the pulp.

3. Can Help Fight Fatigue

Drinking equal amounts of grapefruit juice and lemon juice is a refreshing way to boost your energy levels. Nootkatone is a rare and important compound found in grapefruits, and it improves energy metabolism in the body through AMPK activation. This results in higher endurance and energy, a reduction in the chances of developing diabetes, and increased weight loss.

4. Helps Promote Sleep

A glass of grapefruit juice before bed can promote healthy sleep and alleviate the symptoms and repercussions of insomnia. This is due to the presence of tryptophan, the chemical that causes tiredness after meals. The levels of this chemical in grapefruit juice allows us to nod off peacefully.

5. Helps to Eliminate Constipation

A glass of freshly squeezed grapefruit juice is a great remedy for constipation. The juice stimulates the colon and other parts of the body that are responsible for the digestion process. This is due to the stimulating effect fiber has on the secretion and stimulation of gastric juices that ease the constriction of the digestive tract, allowing a bowel movement.

6. Treats Urinary Disorders

Grapefruits are rich in potassium and vitamin C, so it’s one of the best treatments available for dangerously reduced urination that is often caused by heart, liver, or kidney problems. Furthermore, the potassium works as a vasodilator, meaning that it helps blood vessels and arteries to relax, reducing blood pressure and decreasing the risk of heart attacks and stroke. To add to this, increased consumption of potassium has been linked with higher cognitive function due to increased blood and oxygen flow to the brain.

7. Helps Aid Weight Loss

Grapefruits are a bulky food that are extremely high in fiber. This means that they are filling and help prevent people from overeating. Furthermore, they help to stimulate the production of cholescystokinin, a hormone that regulates digestive juices and acts as a hunger suppressant.

8. Helps to Remove Flatulence

Just 10-20 drops of grapefruit juice, taken before meals, can work as an appropriate pro-biotic and digestive enzyme, relieving excess gas and stomach discomfort.

Despite all these health benefits, you should not take medicine and consume grapefruits at the same time. The reason for this is that certain chemicals in this fruit, such as naringin, can interact negatively with various drugs and cause damage to your organs. Therefore, if you regularly consume grapefruits, you should consult your doctor before beginning any new treatments.

For further information: melese.tarekegn@yahoo.de

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